Champions are built HERE! The road to the NJCAA Championship begins NOW!

Official report date Thursday August 6th 2009

The Road to Success may be winding, the lights blinding, and the tasks unforgiving. When you’re truly there it’s truly and unequivocally satisfying.

LIVE THE GAME

Soccer Office Coach Ermels Coach Wade

w (515)-574-1340 w (515) 574-1353

Athletic Director Dennis Pilcher

w (515) 574-1358

[email protected]

Athletic Trainer Andy Newell

w (515) 574-1349

[email protected]

Registrar Mary Matisheck

w (515) 574-1020

[email protected]

Financial Aid Angie Martin

(515) 574-1035

[email protected]

Housing Bob Brabender

(515) 574-1086

[email protected]

c (515) 371-4418 c (512) 940-8383

[email protected] [email protected]

Institutional Warning!

This Packet will seriously affect your health. It will ruin your free time, limit your social time and will drastically affect your future if done on a daily basis. Iowa Central Community College and the Iowa Central Soccer staff in their quest for NJCAA hardware strongly recommend ONLY the completely committed players attempt to tackle the contents of this document. Pretenders will be proven inferior and will be swallowed up and consumed with their own mediocrity. ONLY for the true player!

CONTENTS 

Introduction and Information



Standards, Measures and Tests for Triton Players



The Method



The Tools



Training Log



2009 Schedule

Before you begin take an hour to ask yourself the below questions What do I want? What will I do to make myself an elite player? How hard am I prepared to work to get what I want and where I want to be? How much time do I have?

Read the Packet and firmly establish your destination. Mentally decide:

This is how I will be better than all others I play against. This is how I will separate myself from the average. This is what I will do to become a champion. If you’re not practicing someone is and when you meet them, they will win! With the journey you have chosen established, the highway and roads identified keep your personal road map in focus with a clarity that cannot be erased until the finish line. Etch this into your mind: Championships have a beginning, middle, and an end, my success will be in that I will recognize and succeed in all phases of my and our Championship Journey.

Introduction and Information This is a 7-8 week program that has the answers. Take the following steps: 1. Read the material 2. Plan out your personal timetable. Use the weekly/daily logs 3. Look at training generally for the whole two-month period & specifically each week 4. Log and record your daily activities at the back of the packet 5. Test Yourself- this will enable you to stay organized and focused on your goals 6. Weave your club activities and games into your training regime as positive recreational activities not personal development training

METHOD The purpose of this training packet is to develop you’re: SPEED

QUICKNESS

AGILITY

STAMINA

It also addresses: TECHNIQUE

STRENGTH

FLEXIBILITY

All the listed areas must be trained, not half of them or some of them, ALL of them. Train as a CHAMPION, not a maybe contender. You develop your personal workout week including your summer league team’s activities. Choose from the following menu over the course of seven (7) day rotation, remembering one in every 12-14 days you should perform and record the 5 tests. Choose from the following sections and remember to eat meals of a balanced diet.

TOOLS The tools of success at top level have roots in physical fitness. The menu of activities below covers the physical procurement of tools that will be needed during the season. They are split into four categories:

SPEED

STAMINA & ENDURANCE

AGILITY

RESISTANCE

Several of the exercises incorporate specific soccer techniques but the sessions should not be technique sessions but should be addressed as fitness sessions so intensity, consistency, and maximum effort must be applied at all times.

Testing for Soccer Fitness

Test yourself no more than once a week using Triton Soccer’s 5 Standard Tests. (Returning players I have included your last testing times. Incoming players I have included bare minimum acceptable times). 1. SLALOM SPRINT: 3 attempts for personal best – AGILITY & QUICKNESS 2. HOLLINS TEST: 3 attempts for personal best – SPEED & TURNING POWER 3. COOPER TEST: One time 12 minutes – STAMINA

4. I-AGILITY TEST: 3 attempts, 2 with- out ball 1 with ball – AGILITY & QUICKNESS 5. SWEDISH BEEP TEST: One time (minimum level ) - STAMINA 

SOCCER FITNESS: Fitness for Football as I like to call it is specific training to improve your soccer fitness with and without the ball.



INDIVIDUAL TECHNICAL TRAINING: Hitting crosses, shooting drills, free kicks, corners, improving first touch, heading… all techniques that can be sharpened as either a high pressure drill exercise (doubles as a fitness exercise) or as a straight technical session (remember to practice at game speed).



STRETCHING & RELAXATION: engage in serious stretching and flexibility exercises a minimum of once every two (2) days for between 20-30 minutes. Yoga and other related classes would also be good.

With organization of your time, planning sessions and accurate application of the methodology of Triton Training, you will surely have a smiling face in August.

REMEMBER: perform with a goal and purpose every time you train, become a Triton leader and a winner. Perform with the soccer ball as part of your technique development and without the ball for pure explosive fitness. This work will also boost your psychological confidence, and affirm your dedication, devotion and determination. Without this you will not be able to become the vital part of Triton Soccer’s winning program. When August 6th arrives and the 18 people are being selected to travel to for the Missouri JUCO Invitational in St. Louis The squad will look at the faces on players.

     

       

Reported to first day (August 6 th) Having trained hard, he owns very good physical fitness and confidence Stays mentally sharp through the first 15 days of training with prepared muscles and a strong mental state Reduced soreness and chances of serious injury having prepared for about 6 – 8 weeks previous for the tough demands of August 15th – September 1st Positioned himself to play well in practice, to dress and probably start the opening game 2009-2010 Season off to a great start!

Reported to the first day late. Trained a little, ran a little, played a little. Possibly trained hard for two or three days and played with his club team. Owns only a few consistent weeks of tough training Tired, mentally fatigued, and very sore muscles. Trouble staying awake for evening tactics Hurt, injured, sore or all three because of unprepared muscles, lack of quickness and sharp mind Can’t train well or at all because hurting, fatigued, sore or pulled muscles, possible injuries Not selected to play because injured, or not knowing enough, or not playing well enough Starts to play catch-up to better prepared more effective players who started playing well through greater fitness and preparation from the first day of August 6th Question marks over his commitment, preparation and effectiveness for 2009 season

STANDARDS and TESTS for TRITON PLAYERS Tests for soccer fitness: These are the tests that will determine how prepared and how fit you are to accept the soccer task. Test and record yourself once each week choosing 2 or 3 of the Triton Standard tests each week. Do not perform any test more than once in a two (2) week period.

(1). SLALOM SPRINT

AGILITY and QUICKNESS

Set up slalom, starting point plus 3 more (cones or flags) and a fourth central turn cone. The distance between the start point and turning point is 16 yards, each cone at 4 yards, 4-8-12 one yard off center, right then left, and so on to the central turning point at 16 yards. Set-Go starts the clock for the best time. 3 attempts for personal best (once with a ball) Your time last year was IF you do not have a time from last year 6.7 seconds is acceptable team average

(2). HOLLINS

SPEED and TURNING POWER

Set up two lines, 32 yards apart. Up-back-up-back the fastest possible time, concentrating on quick turns. SET-GO starts the clock for the best time. 3 attempts for personal best once with the ball. Your time last year was IF you do not have a time from last year 19.7 seconds is acceptable team average

(3). COOPER TEST

STAMINA

Basic 12 minute run using a 200-meter track or a 400-meter track. One attempt per test Your time last year was If you do not have a time from last year a minimum of 15 laps on a 200-m track or 7.5 on a 400-m is an acceptable team average.

(4). I-AGILITY TEST

AGILITY and QUICKNESS

Form a capital “I” with cones 30 feet long and 12 feet wide. Place one cone on each of the four side ends and one at the center of the base and top of the stem. Two remaining cones are placed 10ft apart starting at the base up to the top. Starting at the bottom right cone sprint around the top right cone to the center cone turn left around center cone and slalom down and back up the center of the “I” run around center top cone to top left cone down to bottom left cone for the finish. 3 attempts for best time, 2 without ball and 1 with the ball. Your time last year was

(5). SWEDISH BEEP TEST

STAMINA

Using the tape, play the tape and run between two points 20 meters apart. Once you fail to reach the line two beeps in a row you are done. Record your score. If you do not have the tape or need a copy of it there is an MP3 version of it on the Triton Soccer website you can download. Your level last year was

TEST DIAGRAMS I-AGILITY DIAGRAM

HOLLINS DIAGRAM Start

Finish

Start

SLALOM SPRINT DIAGRAM

Finish

WORKOUT MENU for SPEED (Run on grass or sand with the ball where possible)

Speed #1

KLINKERS

Mark out a 25-yard course with cones, marking a line every 5 yards. Preparation:

5 minute jog – 5 minute stretching

Klinkers: Move through the cones changing speed every 5 yards. 1. Sprint – Jog – Sprint – Jog – Sprint. Turn, return to the beginning. Repeat 10 times 2. Jog Backwards – Turn & Sprint – Jog Backwards – Turn & Sprint, Jog Backwards. Turn and return. Repeat 10 times 3. Slide shuffle right – sprint – slide shuffle left – sprint every 5 yards. Turn and return. Repeat 10 times 4. Jump header sprint – jog – jump sprint – jog every 5 yards, turn and return. Repeat 10 reps 5. With a ball zigzag dribble 5 yards – sprint forward with ball 5 yards, turn and return. Repeat 10 reps 6. With a ball, shuttle running with ball 5 – 10 – 15 – 20 – 25. Turn and return. Repeat 10 reps

Speed #2

HILLS

Find a hill or stairs similar to the Hospital Hill near campus. Always sprint up and jog or walk down.  Intermediate Session: Up 3 times @ 70%. Up 5 times @ 100%, up 2 times @ 70%. Total= 10 times.  Div. I Session: Up 1 time @ 50%, Up 2 times @ 70%, Up 10 times @ 100%, Up 1 time @ 70%, Up 1 time @ 50%. Total = 15 times.

Speed #3

MINIATURE CHELSEA

Mark out a rectangle on the grass or sand 20y x 40y One corner is the starting base. Jog around the entire rectangle to the base– sprint one side, jog 3 sides to the base – sprint 2 sides, jog s sides to the base – sprint 3 sides, jog 1 side to the base – sprint 4 sides to the base – jog 4 sides to the base. Rest for 5 minutes, repeat 5 times.

Speed #4

GANSLER TRIANGLE 1985-1988

Mark out an equilateral triangle 10 x 10 x 10 yards Start at one corner and jog to the next corner along the side of the triangle. When the corner is reached, sprint to the third corner and then jog to the first corner. The triangle should be run so that the sides are alternately sprinted and jogged. The sprint should be 75% - 80% maximum. The starting point should be passed 8 times then a 5 minute rest. The triangle should then be run as above passing the starting point 7 times, then a five minute rest. The triangle should then be run as above passing the starting point 5 times then rest and cool down.

WORKOUT MENU for STAMINA STAMINA #1

with or without ball

12-minute run away from starting point; stop after 4 minutes to stretch, then run at a medium pace for 4 minutes, then the remaining 4 minutes hard jogging. Turn back: Return using the following sequence of running: 4 minutes at 70% speed, then the remaining distance/time run in this sequence until you have returned to your starting location 1) Slow jog 100 yards 2) 70% speed 100 yards 3) 100% sprint 100 yards.

STAMINA #2

COUNTDOWN

with or without ball

The following distances are to be run with a 1-minute rest between sessions, each 75% of maximum. 500 yards – 400 yards – 300 yards – 200 yards – 100 yards 200 yards – 300 yards – 400 yards – 500 yards – then a 5 min cool down

STAMINA #3

SPRINTERS DELIGHT

Ten times 232 yards with 1 minute rest between each run. 5 minute recovery rest Ten times 116 yards with 30 seconds rest between each run. 5 minute recovery rest Ten times 50 yards with 30 second rest between each run.

STAMINA #4

TRANSITION TRAIN

with or without ball

Section the field off from goal box to goal box with a half way split, two sections forward running towards one goal, then two sections back when retreating towards the other goal. Sprint 2 sections and jog 1 section facing the same direction without the ball for 12 minutes, then sprint 2 sections and jog 1 section with the ball for 12 minutes.

WORKOUT MENU for AGILITY AGILITY #1

AJAX LINES

1. Set a minimum of 7-10 corner flags, sticks or whatever on a flat ground with a yard in between them in a ladder style. Place a finish flag (stick or cone) 10 yards from the last rung of the ladder. 2. The first stage of your exercise is concerned with good form over and between the flags (lines), and then the last section is a burst of speed for 10 yards, always running forward. 3. The order of the exercises is as follows (you may also add ones that you find specific to your needs). All are done in 5-7 reps: 1) Bounding Skiers 2) Forward High Knees 3) Forwards/Backwards each stick 1 foot 4) Forward Backwards 2 feet 5) Zig-Zag Backwards 6) Backwards and turn 7) Speed touch each space 8) Speed touch alternate spaces 9) Hop fwd-back-fwd-2

AGILITY #2

SLALOM RELAYS

Set up staggered relay cones at 5 yards apart on 45 degree angles. 6 cones plus a base flat disk and an end flag 10 yards from the last cone. 4-6 teams of various sizes work through the following relays. After an all cone sprint, return to the far flag, and return as fast as possible. 1) Forward one section – backpedal one section. Make tight turns rounding each cone. 2) Back pedal all sections. Sprinting after last cone and on return. 3) Up 2 sections Back 1 section, Up 2 sections Back 1 section, etc. 4) Same as 3 except backpedal when you come back 1 section.

AGILITY #3

TECHNICAL PRESSURE TRAINING

This is done at high intensity with the ball (individually or in pairs or in threes). Tailor your workout to the availability of training partners. Time stints = Serve – Exercise – Serve – Exercise and so on for 30-40 seconds. Rest or switch with partner. Complete 3 reps each.

AGILITY #4

FOUR DOT FOOTWORK

This is done at high intensity without the ball. Draw a + on the ground, tape or use dots to touch with your feet. Set a time of 30 seconds and make up movements touching different sections. Rest for 30 seconds, and then repeat for 20 minutes. Use crossover movements, lateral movements, single foot and double foot touches.

WORKOUT MENU for RESISTANCE RESISTANCE #1

LONG HILLS

Select a hill or stairs (Trinity Regional Hill) sprint up the hill, walk/jog down the hill Choose several formats: 1) 2-50% form runs – 3-75% power runs – 5-100% speed runs – 2-25% cooldwn 2) 2-50% warm up runs – 10-100% speed runs – 3-25% cool down. Total of 15 3) 2-50% warm up runs – 15-100% speed runs – 3-25% cool down. Total of 20

RESISTANCE #2

AJAX LINES

1. Set a minimum of 7-10 corner flags, sticks or whatever on a flat ground with a yard in between them in a ladder style. Place a finish flag (stick or cone) 10 yards from the last rung of the ladder. 2. The first stage of your exercise is concerned with good form over and between the flags (lines), and then the last section is a burst of speed for 10 yards, always running forward. 3. The order of the exercises is as follows (you may also add ones that you find specific to your needs). All are done in 5-7 reps: i. ii. iii. iv. v. vi.

Bounding Skiers Forwards slight ball touches Backwards ZigZag Speed touching each space Speed touching alternate spaces

Train to obtain the HIGHEST LEVEL. Around the world the high school age players are being asked to become and train as top professionals so why accept anything less from yourself and ourselves here! Become your best and push your boundaries. WE WANT TO MAKE A NATIONAL IMPACT. That comes with a PRICE!

INDIVIDUAL TECHNIQUE TRAINING Repetition and doing them on a consistent basis is and always has been the only way to become great at physical techniques. Iowa Central Soccer Coaching Staff

Practice and perform Job required tasks Select the techniques you need for your position (e.g. Cut outside with a deep cross or finishing back post or combinations at top of box with a shot, or heading out of the defensive third) perform the techniques on the move and develop good habits and reliable accuracy. Remember Perfect practice makes

perfect. NOT practice makes perfect. Shooting off a dribble, heading for goal, turning out of pressure, corner taking, free kicks, defensive heading, first touch, attacking with the dribble, near and far post crosses, Select them and perfect them they are the tools of success. THERE IS NO SUBSTITUTE FOR TECHNIQUE. To be a TOP PLAYER Techniques have to be mastered, it’s as simple as that!

THE FINAL SECTION Treat yourself like a top dedicated athlete. DIET 

Good Foods



Quality liquids including several pints of WATER a day



Regular and consistent eating habits SLEEP



Quality 7-9 hours every 24 hour period



Regular sleep patterns suitable for training, working and your lifestyle REST & RELAXATION



Enjoy yourself without compromising your training patterns



Establish ways and times just to take it easy so your body and mind recovers rejuvenated and prepares for the next day VISUALISATION



See yourself being successful



Establish positive thoughts and images of how it will happen



View and imagine yourself and the team, winning. Getting the results and being winners in the purest sense

This is what we do for you as coaches during the season. In the summer you have to take care of this business yourself.

ICCC Soccer Coaching Staff

Plan your workout week: Use the PRE-SEASON WORKOUT MENU method where you plan your week choosing from sections in each of the SOCCER FITNESS sections. Working out using the ball with the Soccer Fitness sections should not be used solely or as a substitute for STRENGTH, SPEED, AGILITY, and CONDITIONING training without the ball. With or without the ball ALWAYS train with a soccer specific mentality. Be DYNAMIC and PURPOSEFUL in your training. Daily Plan example: (decide on a technical or fitness session) Warm-Up

Jog, Stretch and Relay shooting

Fitness I

Klinkers

Fitness II

Pressure training w/ partner or if alone fast footwork 3 -5 min spells

Cool down

50-50-50 of sit-ups – push-ups – and choice

30 minute

Weight training

Weekly Plan example: (week 5 example): decide on a technical or fitness session or both)

Morning Session

Afternoon Session

Monday

Speed #2

Technical (crosses)

Tuesday

Agility #1

1 hr strength training

Evening Training Club Practice

Wednesday Speed #3

Stamina #1 + Technical session

Thursday

Agility #3

1 hr strength training

Friday

Speed #2 + Tech

Stamina #2 + Agility #1

Saturday

Rest

Cross Training (tennis or swim)

Club Game

Sunday

Stretch & Visualize

Club Game

Study next week’s schedule

Club Practice

Testing Fitness: The team will use the Triton five testing system. You will recognize either the team minimum standards or your personal best standards for those of you that have proven capable of better times than the basic requirements. RECORD your personal test targets every 1 or 2 weeks. You DO NOT have to test everything every week. Split it up so you are well balanced with your training and testing. It is team standards that will be expected but higher personal standards that will be needed to win championships.

TRITON TESTING LOG Week (1) Date: Slalom Sprint

Hollins

Cooper Test

I-Agility Test

Beep Test

Hollins

Cooper Test

I-Agility Test

Beep Test

Hollins

Cooper Test

I-Agility Test

Beep Test

Hollins

Cooper Test

I-Agility Test

Beep Test

Hollins

Cooper Test

I-Agility Test

Beep Test

Week (2) Date: Slalom Sprint

Week (3) Date: Slalom Sprint

Week (4) Date: Slalom Sprint

Week (5) Date: Slalom Sprint

Week (6) Date: Slalom Sprint

Hollins

Cooper Test

I-Agility Test

Beep Test

Hollins

Cooper Test

I-Agility Test

Beep Test

Hollins

Cooper Test

I-Agility Test

Beep Test

Hollins

Cooper Test

I-Agility Test

Beep Test

Week (7) Date: Slalom Sprint

Week (8) Date: Slalom Sprint

Week (9) Date: Slalom Sprint

NUTRITION AND EATING SURVIVAL GUIDE FOR SOCCER The Iowa Central Coaching staff has collaborated with the U.S. National Team Coaching Staff to develop for you the nutritional guidelines for an elite soccer player to reach his full potential. Use this valuable resource to help gain the edge needed to get yourself farther than you’ve ever imagined. SPECIFIC NUTRIENT REQUIREMENTS: CALORIES:

MINIMUM: Weight (pounds) x 21 – 27 = # of calories/day

PROTEIN:

Weight (pounds) x 0.7 = grams of protein per day

FAT:

Weight x .45 = grams of fat per day

CARBOHYDRATES:

MINIMUM: Weight (lbs) x 4 = grams per day IN SEASON: Weight (lbs) x 5 = grams of carbohydrate per day to OPTIMALLY achieve maximal glycogen storage to enhance performance and delay fatigue

MEAL FREQUENCY Small, more frequent meals will give you consistent energy and digest more quickly to provide available fuel for your body 5 or more eating episodes per day EVERY 3-4 hours

CARB NEEDS The optimal fuel to PLAY Intense training depletes carbohydrate stores resulting in poor performance and increased fatigue. You need to consume carbohydrates with every meal Needs increase with increased training: 

3 grams/lb body weight for 1 hour training



4.5 grams/kg body weight for 2 hours training



5 grams/kg body weight for 3 hours training



6 grams /kg body weight for 4+ hours of training

SOURCES: Bread

Bagels

Muffins

Pita

English Muffins

Tortillas

Rice

Pasta

Cereal

Crackers

Pretzels

Cookies

Potatoes

Fruit

Candy

Popcorn

Fruit Juice Vegetables Chips

Cereal Bars

DURING exercise: 30-60 grams of carbs per hour 5-10 ounces of sports drink every 15-20 minutes OR 2 gels per hour AT THE HALF: A handful of gummi bears, or a Rice Krispie treat, or a packet of honey works well too. AFTER EXERCISE: Carbs should be consumed within 15 minutes after workouts or matches. Athlete exercising hard for >90 minutes should eat or drink 50-100 grams of carbs. GOOD CHOICES: 25 oz sports drinks 8 oz Gatorade energy drink 3 granola or cereal bars 1-1/2 cups sweetened cereal 16 oz fruit punch or Lemonade ½ cup jelly beans or gummy type of candy

PROTEIN NEEDS Body can’t use more than 1 gram of protein per pound of body weight! Not immediately available as an energy source for exercise Important for recovery AND to boost the immune system SOURCES Chicken Shellfish

Turkey Soy Burgers

Eggs Beans

Cheese Nuts

Milk

A NOTE ON FATS Do need to consume some, they are a good source of calories! Too much can cause cramps Not enough can cause you to fatigue too quickly TRY to limit high fat foods before and during exercise A MALE ATHLETES GUIDE TO PROPER FUELING Composition of the diet for optimal performance Carbs: 60% Protein: 15% Fats: 25% The following tables give lists of carbs, protein, and fat choices. These CARB food choices contain 50 grams of carbohydrate, PROTEIN food choices contain 20 grams of protein, and FAT containing food choices have 10 grams of fat To construct a diet for optimal performace, CIRCLE the choices you like from each list and try to have a food from each category every time you eat. WEIGHT (pounds)

Calories

130 135 140 145 150 155 160 165 170 175 180 185 190 195 200

2990 3105 3220 3335 3450 3565 3680 3795 3910 4025 4140 4255 4370 4485 4600

Carb Protein Fat Selections Selections Selections 9 9 9.5 10 10 10.5 11 11 12 12 12.5 13 13 13.5 14

5.5 6 6 6 6.5 7 7 7 7.5 7.5 8 8 8.5 8.5 9

8 8.5 9 9 9.5 9.5 10 10.5 10.5 11 11 11 11.5 11.5 12

CARBOHYDRATE

PROTEIN

FAT

1 large bagel

Computer mouse size:

tblsp of peanut butter

1 ½ cups pasta

Piece of chicken

¼ cup of nuts

1 cup of rice

piece of beef

2 pats of butter

1 cup of Cheerios

piece of fish

2 tsp of mayo

A low fat fruit muffin

3 oz can of tuna

2 tsp of oil

2 cups of oatmeal

¾ cup of cottage cheese 2 strips of bacon

1 cup of applesauce

1 soy burger

2 tblspoons cream cheese

1 large baked potato

1 ½ cups pinto beans

4 tablespoons sour cream

1 cup of corn

3 slices of cheese

1 tablespoon of salad dressing

1 ½ cups of grapes

3 eggs

2 tblspoons of light salad dress

1 ½ English muffins

A mayo sized jar of:

4 pancakes

hamb or turkey burger

1 cup pudding

¾ cup egg substitute

2 handfuls of pretzel

8 oz of tofu

2 cups of juice 1 ½ cups frozen yogurt 32 oz sports drink 2 packets flavored oatmeal 25 animal crackers 2 bananas 10 large marshmallows

DOUBLE DUTY FOODS CARBOHYDRATE + PROTEIN

1 (2 oz) package of licorice

8 oz yogurt = 50 g carbs + 12 grams of protein

¾ cup of granola

Milk: 16 ounces choc milk = 50g carbs + 16g protein

2 cereal bars 20 jelly beans 16 oz fruit punch/lemonade 1 ½ cup sweetened cereal ½ bag low fat popcorn 1 pop tart 15 vanilla wafers ½ cup raisins

2 Slices Cheese pizza = 80 carbs + 16 g of protein

FOODS TO LIMIT BEFORE AND DURING EXERCISE: Chips

French Fries

Pizza

Burgers

Ice Cream

Doughnuts

Chocolate

Nuts

Nut Butters

Fried Meats

Bologna

Salami, Pepperoni

PRE WORKOUT MEALS 3 hours before

2 hours before

1-2 hours before

Pasta

Bagels

Cereal Bar

Stir-Fry

Crackers

Pretzels

Sandwiches

Pretzels

Fruit Drink

Fajitas

Smoothies

Toast

Eggs and Toast

Cereal & Milk

Instant Breakfast

Chicken, potato

Waffles/pancakes

Nutrition Shakes

Veggies

Pasta Salad

QUICK MEALS PBJ with milk or a container of yogurt Grilled Cheese Sandwich Scrambled Egg burritos Fried egg sandwich on a bagel or toast Smoothies Cereal with yogurt nuts and fruit SNACKS: Dry cereal, nuts and dried fruit Bagels with cheese or peanut butter or cream cheese Frozen yogurt Oatmeal with fruit, non fat dry milk powder, sugar and walnuts or other nuts Cereal bar with milk or yogurt

A DAY OF EATING TO MEET NUTRITION GOALS 130 lb soccer player: 650 grams of carbs per day BREAKFAST Large glass of juice – 12 ounces A large bowl – 2 fist size amounts of cereal with low-fat milk Total Carbs: 130 grams MID-MORNING: Cereal bar Total Carbs: 27 grams LUNCH 12 oz glass of lemonade or fruit punch Hoagie sandwich with turkey or ham, cheese, lettuce, tomato Frozen yogurt 2 scoops Total Carbs: 141 grams MID-AFTERNOON Bag of pretzels and 16 oz sports drink Total Carbs: 55 grams DURING PRACTICE: 12 oz sports drink Small handful of gummy bears Total Carbs: 55 grams POST PRACTICE 20 oz bottle of orange juice 2 oz bag of goldfish crackers Total Carbs: 75 grams DINNER MEAL Large plate of pasta – 3 fists worth – with sauce Piece of chicken, fish, steak, or cheese, cottage cheese or eggs – palm size Salad with dressing and/or cooked vegetables & 12 oz milk Total Carbs 102 EVENING SNACK: Trail mix with cereal, raisins and nuts – 1 cup total Total Carbs: 60 GRAND TOTAL FOR THE DAY: 645 grams CARBOHYDRATES

HOW MUCH SHOULD YOU DRINK? NIGHT BEFORE: 16 oz of water BEFORE bed MORNING OF PRACTICE: 16 oz of water AS SOON AS you get up and if practice is later in the day, another 17 oz 2 hours before practice PRE-EXERCISE: 6-8 oz of water, OR sports drink – 15 mins before exercise Try to avoid carbonated beverages or caffeine NO fruit juices before exercise – can cause loose stools and gas DURING PRACTICES: 4-8 oz every 15 minutes – water and sports drinks, alternate between the two AFTER PRACTICE: 24 oz of fluid for every pound lost! WITHIN 2 hours of exercise! Best choices – post exercise: Sports drinks, Lemonade, Fruit Punch, or concentrated CARB drinks (GO!, Gatorade High Energy Drink) Not recommended post exerciseL carbonated beverages (hard to drink enough to replace the fluid the body has lost), alcohol (delays recovery) FOR OPTIMAL HYDRATION PRE-GAME Try to drink 1-2 extra glasses of fluid the night before and morning of games. SPECIFIC FLUID GUIDELINES: BEFORE, DURING & AFTER EXERCISE: TIME BEFORE DURING AFTER

VOLUME TIME FRAME 17oz 2 hours before exercise 8 oz 15 minutes before exercise 20-40 oz/hour Ideally sports drinks 24 oz per pound lost ASAP

NOTE: Since alcohol is dehydrating – AVOID within 72 hours before or after training or games to minimize the damage of dehydration

Iowa Central Men’s Soccer 2009 Game Schedule 8-06

Report to Camp

8-21

*Grand View

7:00pm

Des Moines, IA

TBA

*Graceland Univ.

3:00pm

Lamoni, IA

8-29

Laramie County

2:00pm

Home

9-01

IWCC

2:00pm

Home

9-03

STL. Forest Park

3:00pm

St. Louis, MO

9-04

Jefferson Co.

5:30pm

St. Louis, MO

9-06

Allen County CC

11:00am

St. Louis, MO

9-12

Dakota County

12:00pm

Home

9-16

Scott County

4:00pm

Home

9-19

Indian Hills

4:00pm

Ottumwa, IA

9-23

NIACC

2:00pm

Mason City, IA

9-26

Marshalltown

2:00pm

Home

9-29

Iowa Western

4:00pm

Council Bluffs, IA

9-30

Kansas City CC

2:00pm

Kansas City, KS

10-03

Iowa Lakes

4:00pm

Home

10-07

Indian Hills

4:00pm

Home

10-10

Dakota County

1:00pm

Rosemount, MN

10-14

Scott County

4:00pm

Davenport, IA

10-17

Iowa Lakes

4:00pm

Spencer, IA

10-21

NIACC

2:00pm

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10-24

Marshalltown

2:00pm

Marshalltown, IA

10-31

Regional Tournament

Des Moines, IA

11-01

Regional Tournament

Des Moines, IA

11-07

District Championship (NCJAA Sweet 16)

TBA

11-20

NJCAA National Tournament

TBA

11-22

NJCAA National Championship

TBA